Published:
Nov 14th 2021
by 
Nutritionally reviewed by 
Last updated: Sep 19th 2025
Discover the delightful flavors of Baked Tilapia in Foil, a simple seafood dish that highlights the mild sweetness of tilapia paired with zesty lime and aromatic garlic. This method of baking in foil not only enhances the fish's natural taste but also ensures a quick and mess-free meal, making it perfect for busy weeknights or family gatherings. Enjoy a nutritious and satisfying dish that everyone at the table will love.
This recipe offers a delightful combination of flavors, with the garlic and lime enhancing the tilapia's natural sweetness. It's quick to prepare and clean up, making it ideal for busy weeknights. Plus, the versatility of this dish allows for easy substitutions, ensuring it can fit into various dietary preferences.
Key nutrients
- Lean protein: from tilapia — Supports muscle maintenance and helps keep you feeling full.
- Vitamin C: from limes and cherry tomatoes — May help support immune function and antioxidant defenses.
- Healthy fats: from olive oil — Provides unsaturated fats that can benefit heart health.
- Potassium: from tomatoes and parsley — Helps maintain fluid balance and normal muscle function.
- Antioxidants: from garlic, parsley, and tomatoes — Can help protect cells from everyday oxidative stress.
Why it matters
- Lean proteins and vegetables can help create a satisfying, nutrient-rich meal.
- Antioxidant-rich ingredients may support overall wellness.
- Healthy fats add flavor and help absorb fat-soluble nutrients.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — Old Bay seasoning adds flavor but may increase sodium; use less if watching intake.
- Butter — Adds richness but also saturated fat; balance with other healthy fats if needed.
Make it even better
- Add extra vegetables to boost fiber and vitamins.
- Swap some butter for more olive oil to reduce saturated fat.
- Use fresh herbs or citrus zest for more flavor without added salt.
- Serve with whole grains or a side salad for extra nutrients and fullness.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
Best fit
- Gluten Free: Contains no wheat, barley, or rye ingredients.
- Pescetarian: Uses fish as the main protein, with no meat or poultry.
- Ketogenic: Low in carbohydrates and higher in healthy fats.
- Low Residue/Low Fiber: Uses tender fish and minimal fibrous vegetables.
Use with caution / avoid
- Sodium: Old Bay seasoning and butter add sodium; limit if watching salt intake.
- Low Fat: Contains butter and olive oil; may not suit very low-fat diets.
- Lacto Vegetarian/Vegan: Contains fish and butter; not suitable for these diets.
Helpful modifications
- Reduce butter or use olive oil to lower saturated fat content.
- Choose a salt-free seasoning blend to decrease sodium.
- Swap butter for vegan margarine for a dairy-free version (still not vegan).
- Add extra tomatoes or serve with leafy greens for more fiber and nutrients.
Pair with: Steamed broccoli or a quinoa salad for added fiber and balanced nutrition.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: fish, milk (dairy).
-
Fish
Where it appears: Tilapia fillets.
Swap: Use tofu or jackfruit for a plant-based alternative.
-
Milk (dairy)
Where it appears: Unsalted butter.
Swap: Use olive oil or dairy-free vegan butter instead.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
Clean
- Wash hands with soap and water before and after handling raw tilapia and produce.
- Clean cutting boards, knives, and surfaces after prepping fish and vegetables.
- Rinse fresh parsley, limes, and tomatoes under running water before use.
Separate
- Keep raw tilapia separate from ready-to-eat foods to avoid cross-contamination.
- Use different utensils and cutting boards for fish and vegetables if possible.
Cook
- Bake tilapia until it flakes easily and reaches an internal temperature of 145°F.
- Check that fish is opaque throughout before serving this recipe.
Chill
- Refrigerate leftovers within 2 hours of cooking to prevent bacteria growth.
- Store cooked tilapia in a sealed container and use within 2 days.
References
- FDA — Seafood Safety - For proper seafood preparation and storage practices.
- Baking fish in foil locks in moisture and infuses the fillets with the flavors of herbs, citrus, and seasonings.
- Tilapia is prized for its mild, slightly sweet taste and flaky texture, making it a family-friendly seafood choice.
- Fresh lime and parsley add bright, zesty notes that balance the richness of butter and olive oil in this recipe.
- Old Bay seasoning is a classic blend often used to enhance seafood dishes with savory, aromatic spices.
Name & origins
Baking seafood in foil packets is a popular technique in American home cooking for its ease and flavor preservation.
Ingredient spotlight
- Tilapia: Mild, flaky fish that absorbs seasonings and cooks quickly.
- Lime: Adds tangy freshness and enhances the natural sweetness of the fish.
- Old Bay seasoning: Delivers a savory spice blend that complements seafood.
- Cherry tomatoes: Provide juicy bursts of sweetness and color to each packet.
Technique tidbit
Baking in foil creates steam, gently cooking the fish and vegetables while keeping them tender and moist.
Before you start
- Gather all ingredients and tools for a smooth cooking process.
- Preheat your oven to 400°F (204°C) for even cooking.
- Ensure tilapia is thawed and patted dry to avoid excess moisture.
During cooking
- Check for a flaky texture to ensure the fish is perfectly cooked.
- Look for the fish to turn opaque as a sign of doneness.
- Avoid overcooking to keep the tilapia tender and juicy.
- Space out the foil packets on the baking tray for even heat distribution.
Make-ahead & storage
- Prep ingredients ahead and store them in the fridge until ready to cook.
- Reheat in the oven at 350°F to maintain moisture and flavor.
Common mistakes
- Overcrowding the baking tray → Cook in batches for even cooking.
- Skipping fresh lime → Use it for a zesty flavor boost in this recipe.
Serve with
- Fluffy jasmine rice or quinoa to absorb the flavorful juices from the fish.
- Steamed green beans or a fresh garden salad for a light, nutritious side.
- A tangy yogurt sauce or garlic aioli for dipping and added creaminess.
Toppings & textures
- Chopped fresh cilantro or crispy fried onions for a burst of flavor and crunch.
- A squeeze of fresh lime juice for brightness and a hint of acidity.
Occasions
- This recipe is perfect for busy weeknights or casual family gatherings.
Substitutions
- If you lack tilapia, use cod or haddock for a similar mild flavor and flaky texture.
- For a dairy-free option, substitute unsalted butter with olive oil or vegan butter.
Variations
- Try a Mediterranean twist by adding olives and feta cheese for a briny flavor contrast.
- Add a splash of white wine to the foil packets for an aromatic depth in this recipe.
Refrigerate
- Cool to room temperature before storing in an airtight container.
- Use within 2 days for best quality and flavor.
Freeze
- Freezing not recommended as the fish may lose its texture.
Reheat
- Reheat in the oven at 350°F until heated through.
- Add a splash of water to keep the fish moist during reheating.
Repurpose ideas
- Flake leftover tilapia into a salad for a light lunch.
- Use in tacos with fresh toppings for a quick meal.
- Tilapia Fillets: A mild, flaky fish that absorbs seasonings well, providing a delicate base for this recipe.
- Old Bay Seasoning: Adds a hint of savory spice that enhances the tilapia's flavor profile.
- Olive Oil: Prevents sticking and adds a subtle richness to the dish.
- Onion: Provides sweetness and depth, balancing the flavors in this recipe.
- Garlic: Adds a strong, aromatic component that pairs perfectly with the fish.
- Parsley: A fresh herb that brightens the dish and adds a pop of color.
- Limes: Adds tang and enhances the freshness of the tilapia.
- Cherry Tomatoes: Balances with natural sweetness and a touch of acidity, complementing the fish.
- Unsalted Butter: Adds richness and helps achieve a moist, flaky texture in this recipe.
Can I use frozen tilapia for this recipe?
Yes, just ensure it's completely thawed and patted dry before cooking to avoid excess water in the foil packet.
What can I use if I don’t have Old Bay seasoning?
Substitute with a mix of paprika, celery salt, black pepper, and a pinch of cayenne for a similar flavor.
Is Baked Tilapia in Foil a keto-friendly recipe?
Absolutely! This recipe is low in carbs and high in healthy fats, making it a great option for a keto diet.
Time & Serves
Ingredients
24 ounces Tilapia - Boneless fillets
1 tablespoon Old Bay Seasoning
1 tablespoon Olive Oil
1 medium Onion - finely chopped
8 cloves Garlic - minced
15 grams (~1/2 cup) Parsley - finely chopped
2 Limes, each cut in sixths
12 ounces Cherry tomatoes - halved
100 grams (~3.5 ounces) Unsalted Butter
Instructions
Preheat the oven to 400 °F/ 204 °C and place the rack in the middle of the oven.
Cut four pieces of foil large enough to create an envelope and enfold the Tilapia filets into them.
Season the fish with old bay seasoning.
Brush the foil with olive oil and place the seasoned fish fillets on the foil.
Separate the onion, garlic, parsley, lime, cherry tomatoes and butter into 4 equal portions and arrange them on top of each piece of fish.
Fold and seal each packet of fish, herbs and seasonings with foil.
Place on a baking tray and into the oven to bake for 10 minutes, or until Tilapia flakes easily.
Remove from the oven and serve in the foil packet or remove the contents onto a plate and serve with your choice of side dish, like our very own Air Fryer Sweet Potato Fries.
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This had amazing flavor. The…
This had amazing flavor. The garlic mixed with the tomatoes and a hint of lime set it off. I put it over plain rice and all the juices soaked in. Highly recommend if you want some light and flavorful.